Today, we have a time-priority Angie. Angie is a task-priority workout of 100 pull-ups, 100 push-ups, 100 sit-ups and 100 air squats. Let’s aim to do 30+ reps per movement for beginners and intermediate athletes. For advanced athletes, let’s aim towards 70+ reps per movement.

Dynamic Warm-up | 14:00 | H:02 – :16

10 shuttle runs (1 shuttle run = 2 x 25′), then
1 set:
25 ft down and back:
– Bear crawl (down)
– Samson lunges (back)
– Spiderman twist (down)
– Side lunges (down and back – facing the same direction)
– Crab walk with high hips (down and back – facing the same direction)
– Burpee broad jump (down)
– Jog (back)

5 shuttle runs, then

3 rounds for quality:
5 scap pull-ups
10 plank shoulder taps (right and left) to down dog
10 bootstrappers

5 shuttle runs

Note: We will walk the same distance for those who cannot do shuttle runs.

TECH | 3:00 | H:16 – :19

Demonstrate the following movements:

  • pull-ups
    • ring rows
  • push-ups
    • elevated push-ups
    • hand release push-ups
    • push-ups from knees
  • Abmat sit-ups
    • plank hold
  • Air squats
    • air squats to a target

Specific Warm-up | 14:00 | H:19 – :33

Pull-up | 3:00 | H:19 – :22

  • 3-5 reps of kip swings
  • 3-5 reps pull-ups or ring rows

Push-ups | 3:00 | H:22 – :25

  • 3-5 reps push-ups or hand-elevated push-ups

Abmat Sit-ups | 3:00 | H:25 – :28

  • 3-5 reps Abmat sit-ups

Air Squats | 3:00 | H:28 – :31

  • 3-5 reps air squats or to a target

Mini-round | 2:00 |  H:31 – :33

1 set:
5 pull-ups
5 push-ups
5 sit-ups
5 air squats

Video Sources

Kipping Pull-ups:

The Ring Row

Ring Row Scales

The Push-up

The Abmat Sit-up:

The Air Squat

The Line of Action in the Air Squat

Break | 2:00 | H:33 – :35

WOD | 12:00 | H:35 – :47

RX/Intermediate:
For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats

Beginner:
For reps:
3:00 of ring rows
3:00 of hand-elevated push-ups
3:00 of sit-ups
3:00 of air squats

Movement Substitutions:

Pull-ups = ring rows
Push-ups = Hand-elevated push-ups
Sit-ups = if low back is limited, then accumulate seconds in a high plank hold
Air squats = squats to a target

Stretching | 5:00 | H:50 – :55

3 sets:
:20 band pull-aparts
:20 scorpion stretch/arm

Enjoy!
Motor